Warm Up Row or Run 250m Ankle and Hip Mobility Then 3 Rounds of: Air Squat 5 @ 3511 Deadhang 30 seconds 1st set – heels elevated. 2nd set – feet flat. 3rd set – toes elevated Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds […]
Workout of the Day In teams of 3, with only 1 person working at a time, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Single Arm STO x 6 per (50/35lbs) Row 12 Cals Rest 5 minutes, then: In teams of 3,
Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Bear Crawl x 50ft 3pt PVC Hinge x 10 Workout of the Day A. 3 Sets A1: Wtd. Step Up x 6 per – Rest 60 seconds A2: Rope Climb x 1-2 – Rest 60 seconds A3: Freestanding
Warm Up Row 300/250m Then 2 Rounds of: Single Arm OH & Front Rack KB Carry x 60ft per Prisoner Good Morning x 5 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Hang Power Clean (Below the Knee) x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump
Warm Up Row 300/250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Single Arm Ring Row x 6 @ 2011 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Alt Box Step Up/Step Down x 10 Workout of the Day A. 3 Sets A1: Pronated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 45 seconds A2: FLR x 45-60 seconds – Rest 45 seconds
Warm Up Jumprope 3 minutes Then 10 Alt TGU – smooth & steady Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: KB Windmill x 3-4 per @ 3011 – Rest 60 seconds B. 3 Sets B1: Dips (Rings or Stationary) x max reps @ 2111
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Shoulder to Overhead x 45 (115/75) Bar Facing Burpee x 60 Pull Up x 90 Run 1200m (This must be performed as a 400m relay and each
Warm Up Row 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Alt Box Step Up x 10 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Alt. Pistol x 8-10 – Rest 45 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 45
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Muscle Clean x 5 Front Squat x 5 Press x 5 Workout of the Day A. 5 Sets A1: Mid Thigh Hang Power Clean x 1.1.1
